One of the hardest habits for me to break was flying through reps. When done slowly and with intense focus and control, push ups, pull ups and dips become so much more effective. And combining that approach with the concept of working to about 80-90% of my max reps in a set has given me decent results.
I was always surprised when people said they could so so many push ups while I could barely do any. I then realized that they did fast push ups which completely removes any muscle use during the negative. They were often skinny too which makes push ups easier imo because I noticed when I bulk I can do less bodyweight push ups and I can do more on a cut. Maintaining good and consistent push up form while doing the push up at slower pace really tested me way more and I got the results I wanted.
@@goofball1_134 I'm naturally skinny and could always do at least 30 controlled push ups. More if I'm training strength endurance. But like I said above, I've changed tack and never do above 20 reps of any upper body exercise now.
Dude that is so amazing to hear! I'm so happy and that's the reason for all this. So stoked to hear that. Keep up the good work and don't hesitate to reach out if you ever have any questions!
The push up is such a rich movement, I feel like we will never stop finding new variations. And on top of that you have all the dynamics variations like clapped push ups and more. Great video, still straight to the point. Keep it up Kyle !
I recently discovered a calesthenics park at an elementary school within walking distance from my apartment. I've been using your pull up unlocked program with the various bar heights the park has available. I've also started to perform dips for the first time in my life. I can do 3 sets of 5 right now. I enjoy the days I can perform the ladder sets the most, though I enjoy any moment I am training. Currently doing pull ups, chin ups, dips, push ups, lunges, squats, over head press, curls, and shrugs. Thank you for all of the information kboges. You and Jeff Nippard have transformed my life over the past 4 months. This is just the beginning.
Fun story: the first time i did dips was between too armchairs when I was young, I found it while being bored waiting for lunch lol, I was like wow this is fun, and did it once in a while for fun when I was bored waiting in the living room. Best wishes on your journey !
That 'Push up' has been in use with the Brit Royal Marine Commando training for Decades (,Their fitness levels&Tests are seen as the toughest around the world)
Kyle, you did it again. The straightforward introduction, the science and how to apply it in such a short time, without no bullshit is amazing. Keep jt up
Kyle's approach is so well thought out! He's literally, a physical training sensei!! Thank you for your attention to the details. You are appreciated sir!! 🤙🏾🕉
djj dude I love your comments and always look forward to them. This is so awesome because a handful of my in-person clients call me sensei as a joke! They will get a kick out of this. Thank you my friend! Much appreciated!
Love this channel! Really inspired me to engage in calisthenics on a regular basis and I've had great results the past 4 months - at 52 years of age, no less. I can actually see my abs now - which I would have thought to be nearly impossible a year ago. I did start to add weights about 8 weeks ago - farmer's walks and Hex deadlifts once a week - and they have made me even stronger. K boges channel is a treasure!👍
have been doing exclusively weighted push-ups and weighted dips as my only 2 chest exercises in the last 4-5 months and honestly it's great. I used to train bodybuilding style, doing sets after sets of flies and whatnot but literally couldn't do dips, now 1 year later my 1 rep max weighted dip is 25 kg and I easily do 10 weighted push-ups with 15 kg on my back. My Chest also looks better. I still have a weak spot for incline dumbbell bench, I think it's a great exercise but overall dips and push-ups are really all you need.
So happy you shared this! That is exactly how it's supposed to go. BTW, incline bench is a pretty cool exercise. I don't do it any more, but when I was a kid, it was the only bench press that really resonated with me.
This channel is what Ive been looking for! Im in calisthenics for 2 years and have been searching about the questions I have in mind. This is the Answer!! More power to you Kyle!
I recently started watching k boges. I love how he explains. This is stimulating something in me. I've always just done like a mix of things over the years. Not a gym guy. Exercise at home, doing beach body power 90, power 90 master etc. But I'm only really learning to get more out of my movements from said programs and just doing basic pushups. Anyways guys. I'm. 38. Father of one. Being a dad has reduced my free time so when I get moments to squeeze a workout in or a set in during portions of the day, I make sure I'm getting the best out of every Rep. Thanks kboges
Marlon! This is such an awesome message, brother! I'm right there with you... closer to 40 than 30, father of 1, and with time being limited, it's all about getting the most out of every rep. Thanks for sharing, my friend! I hope other dads see this and see that you don't need a ton of time or a gym membership to stay in shape and set a great example for your kids.🙏💪
Your content is absolute gold! Thank you for changing my life and prospective on fitness and training. I wish you all the best the world can give you!!! ❤
this is some of the best and most concise information on bodyweight upper chest training I've come across on youtube. thank you for the knowledge you keep sharing here without all the sensationalism and marketing a lot of other fitness channels bloat their videos with. also, I like that your videos are easily digestible for beginners and that many of your principles are applicable to a lot of training protocols. anyone can learn something here.
I never used to do push ups. Bench press and all the other chest movements. For two months I’ve done nothing but push up variations focusing on form and volume. For laughs I loaded up the bench today and did some bench press. Easy PR and it felt light. I’m still stunned.
Thanks so much for sharing, Rhys! I hope more people see this! Push Ups are legit, and when I owned a gym, the strongest benchers in the gym were always the guys doing tons of push ups, too. I think it is one of the best bench press assistance exercises.
Im overweight and have very enlarged gynecomastia and although I’ve come to accept the fact I will eventually need to get surgery to remove the gyno completely, my thought process is at least lose weight/burn off all the fat that I reasonably can before I get surgery so I can say that I have a legit medical problem rather than wanting a cosmetic procedure, if that makes sense. And I’ve been following and doing alot of your exercises like squats, push-ups, horse stance etc and I’ve seen very promising progress so far I’m excited to implement the stuff in this video too! Thank you!!!
Man thanks for making this content, i was searching for calisthenics tutorials and workouts for a long time already and you are a great example to follow. Thanks!
@@Kboges oh while i have you, id like to float the idea of a "unlocking your first pushup" video, similar to the one you made for pullups. i'm currently building to a push using inclined pushes, and id love to know your thoughts on that
just did 100 of the variation. started with 10 immediately felt different. Did my sets of 3 sets of 30 and couldn't believe the feeling. Could feel a lot more. Like the rolled forwardness of my shoulder, or higher left shoulder. Like the normal kinks but it just felt good to feel like my entire top chest was being targeted regardless of my shoulder. Can only imagine the benefits of finally targeting those areas evenly. Hard to articulate but this is def going in the variations permanently.
So glad you tried it out, Timothy! I'm stoked to hear it target the right area. Thanks for sharing and let me know how they treat you over the long run!
Thank you for all you do. Started out weight training; lifting heavy & machines. Gradually shifted into Calisthenics w/ weights & I can’t go back. Fitness FAQs is great however your page is just as great. Love the information from both channels.
Thank you! I'm a big fan of Daniel's work. Top notch stuff, and in my opinion, one of the top content producers around. I like to think that we address the content from different angles and perspectives that are ultimately complimentary.
Love your content. Short, precise, relatable! Would love to see a video about how to write your own programming. I often feel lost in the crowd of workout possibilities with no clear direction for proper strength and muscle mass development.
I just started doing the reverse grip push-ups because of a gymnast that said to do ring-turn-out push-ups. I thought they’d have the same effect without using rings. It works!
Even high repetitions of calisthenics exercise can produce gains as long as you're hitting close to failure, because it causes more and more muscle recruitment in the HTMU(High Threshold Motor Units) muscles of the body.
One exercise which I find implements all of these factors, while being shoulder-friendly, is a specific variant of feet elevated RTO (rings turned out) push-ups. Basically, set the rings low to the ground and place your feet on something which puts your body at a 30-45 degree angle to the ground (like in this video). At the bottom of the push-up, a "neutral" grip (palms facing inwards, to your sides) will probably feel most natural. As you push yourself up, rotate the rings so that the top position will have your palms facing forwards, towards your head. Also, make sure the rings touch at the top, ensuring a narrow position. For even more upper-chest focus, you can push the rings forward, away from you, in the direction of your palms.
Loving the principles of your system Kyle! The only difference I make is I go to failure on my sets and I workout day on day off. Nice to have off days and also nice to push hard on training days! I can see good progress as a 50 yo who's mainly done weights until recently. Cheers brother!
Hey Don! That is a great way to do it. The cool thing is that you have a lot of flexibility with how you structure your approach. It ultimately comes down to preference, that's what's so cool! Keep at it brother!
Hey Lee! I hope all is well, brother! Thanks for the kind words! Totally! The push up is unmatched in versatility. It has an application for just about everything.
I'm trying to go minimalistic as possible so I was doing only dips, pullups/chin ups for a few years since they use almost 100% of bodyweight and squats as well. Few month ago I implemented kettlebells with my bodyweight exercises to avoid monotony and results are great! Started push ups again to have all pushing directions: dips - downward, push ups front, and KB presses - overhead press. These are perfect combination!
Yeah those really pup the chest up for sure. Try that supinated grip! I think you will like it. You can always start with supinating just a little past neutral, then going more and more and you gain the comfort with the movement.
Hey Boges, hadn't heard of you but saw guys talking about you on the bwf reddit. Been binging your videos and now you're up there with the likes of FitnessFaqs for my calisthenics resources. Been training over 5 years, it has gotten harder and harder to find content that can still teach me something new. Thanks for the knowledge and experience based content!
I have an unorthodox protocol suited for my personal likes and lifestyle. I just randomly feel like sharing it right now I had a as I feel like typing in this moment lol. And if anyone else is a bit eccentric with their training style please let me know if you relate to what I'm saying/doing and what you personally do. So, it's a 3 day split, then repeat system that I am personally loving. It took me years to gradually figure out what I like and what works for my lifestyle and preferences. It's not right for everyone and it's not peer reviewed or "optimal". But it can work, it works for me. Day 1: Full body - Compounds only (5 exercises - horizontal push, horizontal pull, vertical push, vertical pull, leg compound) Day 2: Full body - Isolations only (6 exercises, none of them super taxing - biceps, triceps, rear delts, chest flies, traps, leg isolation) ^ That's the gist of it, I could go into more specific detail but that's the general outline. Day 3: Abs, Neck, Calves + some some hyper extensions for lower back etc. (so almost a "semi recovery day" comparatively but also an excuse to go to the gym cause I love going and it's only 2 minutes from my apartment and I live in a middle sized town/city so it's not super busy there and it's a nice gym with good vibes and staff and I get a free shower there to alleviate my water bill etc. and those muscles on day 3 are muscles that I do want to hit but would rather do on a separate day. Being pretty fresh for them and having a day that does not really tax my central nervous system at all and let's the major muscle groups rest on that day.) I personally never liked doing compounds AND isolations on one day. I do 1 exercise per muscle group (except for back, I do vertical AND horizontal pull on compound day so that's technically 2 for back but other than that it's always just 1) and I like splitting it all up so it's more bite sized and not so daunting and then giving all my mental and physical focus energy to whatever I'm doing on THAT day and being pretty fresh for it. I go 6 days a week on average so that 3 day split times 2. And then a rest day where I just stretch a bit at home and get a brisk 45 minute walk outside. For reference I am 6 foot 1 (188 cm) and 195 pounds (88 kg) at 17 percent bodyfat. 31 years old. Just for anyone interested in an alternate approach for anyone who might share some of my subjective preferences and train of thought in regards to how they like to train and doesn't mind too much about what is peer reviewed, trendy and/or completely "optimal" but more wants something suited for them and their subjective way of life and doing things also for the enjoyability factor which makes consistency more likely. Something outside the box, but still decently sensible with thought behind it. If the general outline I described seems utterly insane and idiotic to you, let me know. Or just feel free share your general take on it. Just sharing what I do.
This is a very informative video. I thought I'd have to do elevated pushups but the other options of a reverse grip and close grip will probably be enough for me to grow my upper chest without needed a box of chair or bed. It also feels a little bit safer. Thanks dude. You're the goat.
Thanks, Reflection! I agree. Honestly, I think they are one of the best upper body exercises in general. Just a tragedy most people perform them with horrendous form and then dismiss them.
This answers literally all my concerns with backed research thanks man, and corrected some of my thoughts and mistakes. Now I can really enjoy my workout routine with out worry 👌
My whole life, I did my reps slow and controlled. I used to get frustrated that mo matter how fast or slow I went, I couldn't break past a certain number of reps but this made me more confident and trusting of the process
Thanks for all the calesthenic educational videos… based on this, would love to see something which focuses on triceps… really my weak area and needs work along with shoulders. Thank you and love all your videos… have learnt a lot from them. Enjoy your day
another great video, kyle. i'm presently not doing any pushups as a separate routine because i'm doing 100 6 count burpees daily. when i feel a change in routine is due, i'll try to remember this information.
FAbulous tips Man.....I have to get me one of those parallette bars, reverse grip pushups are just what I need i think, as 'bicep' pushups (hands facing behind!) are a currently bit brutal, this would be a nice warm up progression to that. Greetings from across the pond, UK!
1:10 narrow grip and elbows closer for upper chest Also higher foot position helps too But to keep head to spine neutral will require raising hand piston off floor 1:30 last variation is reverse grip
This is the thing that makes me reluctant to start calisthenics. Many calisthenics athletes I see have lower-dominant chests, making it look almost like fatty tissue. Even though these push up variations exist, I remain sceptical of their effectiveness for upper chest recruitment
Hmmm it’s a good point, perhaps from doing a lot of dips? I’m not sure why tucking the elbows and elevating the feet wouldn’t increase upper chest activation. That is what you would do to increase the demand on that musculature. Whether it’s enough for you depends on genetics and preference but you could always prioritize that then add in some accessory work.
I like to combine weighted dips and weighted push ups to target the lower and mid chest development. For the upper chest I use push up bars and elevate my feet slightly. Thank you for the video bro
I’ve been doing slow controlled pushups at about 80% of my max reps with tucked elbows daily. Definitely feel it in my upper chest and a tiny bit in my front delts at then end. Slowly doubled my reps, feeling great and just starting to see visible results with some strength increases too.
One of the hardest habits for me to break was flying through reps. When done slowly and with intense focus and control, push ups, pull ups and dips become so much more effective. And combining that approach with the concept of working to about 80-90% of my max reps in a set has given me decent results.
Yeah that pretty much sums it up right there. If more people did that, they would get some solid results.
.
Yes exactly, that is why i cannot train more than (sometimes) 20-40 minutes. The slow down explosive up just really rips my muscles perfectly.
I was always surprised when people said they could so so many push ups while I could barely do any. I then realized that they did fast push ups which completely removes any muscle use during the negative. They were often skinny too which makes push ups easier imo because I noticed when I bulk I can do less bodyweight push ups and I can do more on a cut. Maintaining good and consistent push up form while doing the push up at slower pace really tested me way more and I got the results I wanted.
@@goofball1_134 I'm naturally skinny and could always do at least 30 controlled push ups. More if I'm training strength endurance. But like I said above, I've changed tack and never do above 20 reps of any upper body exercise now.
This channel man, changed my life. Thank you for the content you provide, absolutely changed the way I view fitness, and I'm better because of it.
Dude that is so amazing to hear! I'm so happy and that's the reason for all this. So stoked to hear that. Keep up the good work and don't hesitate to reach out if you ever have any questions!
@@Kboges i was 70 kilo in januar ,now i m almost 90 and what i gained is mostly muscle thank to you and some other self improving chanel.
@@senki1727 cap
The most straightforward content - saves time, maximises effectiveness and efficiency. Thank you sir.
Thank you!
Absolutely stunning physique, thank you for stressing the basics and opening my eyes to getting more from each movement 🙌
Wow thanks!
It's my pleasure, my friend. Happy you find the content enjoyable!
The push up is such a rich movement, I feel like we will never stop finding new variations. And on top of that you have all the dynamics variations like clapped push ups and more.
Great video, still straight to the point. Keep it up Kyle !
I recently discovered a calesthenics park at an elementary school within walking distance from my apartment. I've been using your pull up unlocked program with the various bar heights the park has available. I've also started to perform dips for the first time in my life. I can do 3 sets of 5 right now. I enjoy the days I can perform the ladder sets the most, though I enjoy any moment I am training. Currently doing pull ups, chin ups, dips, push ups, lunges, squats, over head press, curls, and shrugs. Thank you for all of the information kboges. You and Jeff Nippard have transformed my life over the past 4 months. This is just the beginning.
Fun story: the first time i did dips was between too armchairs when I was young, I found it while being bored waiting for lunch lol, I was like wow this is fun, and did it once in a while for fun when I was bored waiting in the living room. Best wishes on your journey !
@@cronikvialo5463 That's funny, thank you!
Dude dips are bout to change your life
You got an update on your sucess??
It's rare to get sincere genuine advice now days.I appreciate your wisdom brother. Much love.
Thank you, brother! This is super kind of you. Much appreciated 🙏
the man himself
Keep the good work on, the simple & straightforward no bs videos are a rare on youtube & you are making quality content here sir! 🐐
Thank you, Varun!
What a clean pushup, perfect, always feel good to see pushups with proper form and slow tempo.
Thank you, Tri K. Good push ups are properly hard!
That 'Push up' has been in use with the Brit Royal Marine Commando training for Decades (,Their fitness levels&Tests are seen as the toughest around the world)
Every time you post I get so excited. You’ve had me completely rearrange the way I workout and eat. Thank you for everything!
Noah! It's my pleasure! Thank you for the support and the kind feedback!
looks like today is gonna be chest day.
thank you for the added motivation good sir.
HAHAHA! Enjoy, Jesse!
@@Kboges What country are you in?
Kyle, you did it again. The straightforward introduction, the science and how to apply it in such a short time, without no bullshit is amazing. Keep jt up
Thank you, my friend! Much appreciated!
Kyle's approach is so well thought out! He's literally, a physical training sensei!! Thank you for your attention to the details.
You are appreciated sir!! 🤙🏾🕉
djj dude I love your comments and always look forward to them. This is so awesome because a handful of my in-person clients call me sensei as a joke! They will get a kick out of this. Thank you my friend! Much appreciated!
Finally, I've been looking for a quality video on upper chest as it is scarce content regarding that muscle group
Thanks as always my friend!
Thanks, Mohamed! I am happy you found it!
Love this channel! Really inspired me to engage in calisthenics on a regular basis and I've had great results the past 4 months - at 52 years of age, no less. I can actually see my abs now - which I would have thought to be nearly impossible a year ago. I did start to add weights about 8 weeks ago - farmer's walks and Hex deadlifts once a week - and they have made me even stronger. K boges channel is a treasure!👍
This is great to hear! I think carries and trap bar deads are probably the two best weighted movements to add. I'm a huge fan of both these exercises.
@@Kboges Nice to get approval from the 'Pro' 👍
In k boges WE TRUST❤️🤝🏻
🙏💪
I love this channel. I’m a fitter person because of it.
I love hearing how people have improved their fitness. Thanks so much for sharing!
have been doing exclusively weighted push-ups and weighted dips as my only 2 chest exercises in the last 4-5 months and honestly it's great. I used to train bodybuilding style, doing sets after sets of flies and whatnot but literally couldn't do dips, now 1 year later my 1 rep max weighted dip is 25 kg and I easily do 10 weighted push-ups with 15 kg on my back. My Chest also looks better. I still have a weak spot for incline dumbbell bench, I think it's a great exercise but overall dips and push-ups are really all you need.
So happy you shared this! That is exactly how it's supposed to go. BTW, incline bench is a pretty cool exercise. I don't do it any more, but when I was a kid, it was the only bench press that really resonated with me.
What do you use to weigh down your pushups?
@@keeran9306 put a plate on my back it's kind of awkward definitely need to get a weight vest to attach plates to
@@keeran9306 backpack with water bottles
I do exactly the same 3 exercices for my chest, but barbell for incline bench. Keep up the good work bro
K boges channel has become truly one of my favorite on TH-cam, great advice
That is super kind of you, dude! Thank you!
If you want to be fit and strong this is it , just follow this dude.
Thank you for your endorsement, Yousuf! That is super kind of you, my friend!
The man is living proof of what works, and what's important.
🙏💪
I appreciate you man! The only fitness TH-camr that genuinely replies to the viewers and I love how you are one with your community!
This channel is what Ive been looking for! Im in calisthenics for 2 years and have been searching about the questions I have in mind. This is the Answer!! More power to you Kyle!
Thank you, Leo! I'm glad you enjoy the content!
Man comes speaks facts and knowledge and goes.... respect sir
K boges the best calisthenic teacher i have ever seen. Keep up the good work man!
That’s too kind, brother and I’m not convinced I deserve that title, but I truly appreciate it. 🙏
I recently started watching k boges. I love how he explains. This is stimulating something in me. I've always just done like a mix of things over the years. Not a gym guy. Exercise at home, doing beach body power 90, power 90 master etc. But I'm only really learning to get more out of my movements from said programs and just doing basic pushups. Anyways guys. I'm. 38. Father of one. Being a dad has reduced my free time so when I get moments to squeeze a workout in or a set in during portions of the day, I make sure I'm getting the best out of every Rep. Thanks kboges
Marlon! This is such an awesome message, brother! I'm right there with you... closer to 40 than 30, father of 1, and with time being limited, it's all about getting the most out of every rep.
Thanks for sharing, my friend! I hope other dads see this and see that you don't need a ton of time or a gym membership to stay in shape and set a great example for your kids.🙏💪
@@Kboges thank you my brother. Much love from Trinidad and Tobago :)
Your content is absolute gold! Thank you for changing my life and prospective on fitness and training. I wish you all the best the world can give you!!! ❤
That's very kind, my friend. Thank you for the support and the positive vibes!
this is some of the best and most concise information on bodyweight upper chest training I've come across on youtube.
thank you for the knowledge you keep sharing here without all the sensationalism and marketing a lot of other fitness channels bloat their videos with.
also, I like that your videos are easily digestible for beginners and that many of your principles are applicable to a lot of training protocols. anyone can learn something here.
Thanks for the kind words, Wasd!
I never used to do push ups. Bench press and all the other chest movements. For two months I’ve done nothing but push up variations focusing on form and volume. For laughs I loaded up the bench today and did some bench press. Easy PR and it felt light. I’m still stunned.
Thanks so much for sharing, Rhys! I hope more people see this! Push Ups are legit, and when I owned a gym, the strongest benchers in the gym were always the guys doing tons of push ups, too. I think it is one of the best bench press assistance exercises.
Im overweight and have very enlarged gynecomastia and although I’ve come to accept the fact I will eventually need to get surgery to remove the gyno completely, my thought process is at least lose weight/burn off all the fat that I reasonably can before I get surgery so I can say that I have a legit medical problem rather than wanting a cosmetic procedure, if that makes sense. And I’ve been following and doing alot of your exercises like squats, push-ups, horse stance etc and I’ve seen very promising progress so far I’m excited to implement the stuff in this video too! Thank you!!!
Bro how do you not have a million subs your the best health/fitness channel on TH-cam!!!
Thank you! Maybe one day, but if it never happens, that is OK too!
Thanks for the support!
@@Kboges do you take donations bro, I would like to support your channel!
Man thanks for making this content, i was searching for calisthenics tutorials and workouts for a long time already and you are a great example to follow. Thanks!
Thank you, Gh0st Eye!
yet another banger vid man
Thank you, genmaicha!
@@Kboges oh while i have you, id like to float the idea of a "unlocking your first pushup" video, similar to the one you made for pullups. i'm currently building to a push using inclined pushes, and id love to know your thoughts on that
just did 100 of the variation. started with 10 immediately felt different. Did my sets of 3 sets of 30 and couldn't believe the feeling. Could feel a lot more. Like the rolled forwardness of my shoulder, or higher left shoulder. Like the normal kinks but it just felt good to feel like my entire top chest was being targeted regardless of my shoulder. Can only imagine the benefits of finally targeting those areas evenly. Hard to articulate but this is def going in the variations permanently.
So glad you tried it out, Timothy! I'm stoked to hear it target the right area. Thanks for sharing and let me know how they treat you over the long run!
Love how precise and to the point your content is . Thank you
Thank you!
Thank you for all you do. Started out weight training; lifting heavy & machines. Gradually shifted into Calisthenics w/ weights & I can’t go back. Fitness FAQs is great however your page is just as great. Love the information from both channels.
Thank you!
I'm a big fan of Daniel's work. Top notch stuff, and in my opinion, one of the top content producers around. I like to think that we address the content from different angles and perspectives that are ultimately complimentary.
Love your content. Short, precise, relatable!
Would love to see a video about how to write your own programming. I often feel lost in the crowd of workout possibilities with no clear direction for proper strength and muscle mass development.
Thanks, CA! That would be a great topic to cover! Thanks for the suggestion!
Thanks K boges!
My pleasure, huhhuhhuh!
Found your channel few days ago, really like how you show good content in a direct, short and simple way. Excellent!
Thank you! I'm happy you found it and enjoy the content! I appreciate the support!
I just started doing the reverse grip push-ups because of a gymnast that said to do ring-turn-out push-ups. I thought they’d have the same effect without using rings. It works!
Yeah totally! On rings they are legit too! Very tough exercise.
Always a good day when Kyle uploads
Thank you, SOA!
favorite calisthenics channel
Thank you!
K Boges uploads are anticipated like Michael Jackson albums were in the 80s.
Hahaha. Dude, that is amazing. Thanks so much for that compliment
thank you for the no nonsense explenation, I've got a pushup bar here and I will incluede your advice. let's see what it brings.
Enjoy!🙏
Even high repetitions of calisthenics exercise can produce gains as long as you're hitting close to failure, because it causes more and more muscle recruitment in the HTMU(High Threshold Motor Units) muscles of the body.
Spot on!
Hey thanks for the knowledge!
My pleasure! Thanks for the support!
Love this channel I appreciate all your videos
Thank you! I appreciate the kind words and support!
You are literally the definition of a CARVED Body
One exercise which I find implements all of these factors, while being shoulder-friendly, is a specific variant of feet elevated RTO (rings turned out) push-ups.
Basically, set the rings low to the ground and place your feet on something which puts your body at a 30-45 degree angle to the ground (like in this video). At the bottom of the push-up, a "neutral" grip (palms facing inwards, to your sides) will probably feel most natural. As you push yourself up, rotate the rings so that the top position will have your palms facing forwards, towards your head. Also, make sure the rings touch at the top, ensuring a narrow position. For even more upper-chest focus, you can push the rings forward, away from you, in the direction of your palms.
Loving the principles of your system Kyle! The only difference I make is I go to failure on my sets and I workout day on day off. Nice to have off days and also nice to push hard on training days! I can see good progress as a 50 yo who's mainly done weights until recently.
Cheers brother!
Hey Don! That is a great way to do it. The cool thing is that you have a lot of flexibility with how you structure your approach. It ultimately comes down to preference, that's what's so cool!
Keep at it brother!
My man's very well-spoken. Good video man
Thank you, Angel!🙏💪
Great video and more evidence of why the push up is a such a great exercise
Hey Lee! I hope all is well, brother! Thanks for the kind words!
Totally! The push up is unmatched in versatility. It has an application for just about everything.
@@Kboges do you do much or any weight training anymore or tempted too
I'm trying to go minimalistic as possible so I was doing only dips, pullups/chin ups for a few years since they use almost 100% of bodyweight and squats as well. Few month ago I implemented kettlebells with my bodyweight exercises to avoid monotony and results are great! Started push ups again to have all pushing directions: dips - downward, push ups front, and KB presses - overhead press. These are perfect combination!
What is your routine?
please do more about chest building!
Noted! Thanks for the suggestion, Harley!
Thank you so much for such an amazing variation, Kyle! I'll definitely include it in my routine)
My pleasure, Roman! Thanks for the comment!
Your workout space is the best !!
I learned so much just now! Thanks for the information Kyle!
Thanks Pablo! I'm happy to hear that!
Chest day Monday let's go!
simple and straight to the point. Thank you. I'd be very happy to see another video on arms and shoulders.
Thank you, Khalid! Chest out the video called "blow your shoulders up" and calisthenics for aesthetics series I did a few years back.
I do feet elevated ring pushups with a close grip. Best upper chest pump ever. Very deep rom. Can't wait to try your variation!
Yeah those really pup the chest up for sure. Try that supinated grip! I think you will like it. You can always start with supinating just a little past neutral, then going more and more and you gain the comfort with the movement.
Hey Boges, hadn't heard of you but saw guys talking about you on the bwf reddit. Been binging your videos and now you're up there with the likes of FitnessFaqs for my calisthenics resources. Been training over 5 years, it has gotten harder and harder to find content that can still teach me something new. Thanks for the knowledge and experience based content!
Dude that means a lot! Thank you so much for the kind words and don't hesitate to reach out if you ever have any questions!🙏💪
I can't wait for a lower chest video. I've never been able to define my lower pecs.
Wow really? This isn't as common. Dips should do the trick.
Can you do a video on pull-ups for forearms and grip strength? I also seem to fatigue with pull-ups because of my poor grip and forearm strength…
Ahh that's a good topic! It's on the list!
I have an unorthodox protocol suited for my personal likes and lifestyle. I just randomly feel like sharing it right now I had a as I feel like typing in this moment lol. And if anyone else is a bit eccentric with their training style please let me know if you relate to what I'm saying/doing and what you personally do.
So, it's a 3 day split, then repeat system that I am personally loving. It took me years to gradually figure out what I like and what works for my lifestyle and preferences. It's not right for everyone and it's not peer reviewed or "optimal". But it can work, it works for me.
Day 1: Full body - Compounds only (5 exercises - horizontal push, horizontal pull, vertical push, vertical pull, leg compound)
Day 2: Full body - Isolations only (6 exercises, none of them super taxing - biceps, triceps, rear delts, chest flies, traps, leg isolation)
^ That's the gist of it, I could go into more specific detail but that's the general outline.
Day 3: Abs, Neck, Calves + some some hyper extensions for lower back etc. (so almost a "semi recovery day" comparatively but also an excuse to go to the gym cause I love going and it's only 2 minutes from my apartment and I live in a middle sized town/city so it's not super busy there and it's a nice gym with good vibes and staff and I get a free shower there to alleviate my water bill etc. and those muscles on day 3 are muscles that I do want to hit but would rather do on a separate day. Being pretty fresh for them and having a day that does not really tax my central nervous system at all and let's the major muscle groups rest on that day.)
I personally never liked doing compounds AND isolations on one day. I do 1 exercise per muscle group (except for back, I do vertical AND horizontal pull on compound day so that's technically 2 for back but other than that it's always just 1) and I like splitting it all up so it's more bite sized and not so daunting and then giving all my mental and physical focus energy to whatever I'm doing on THAT day and being pretty fresh for it. I go 6 days a week on average so that 3 day split times 2. And then a rest day where I just stretch a bit at home and get a brisk 45 minute walk outside.
For reference I am 6 foot 1 (188 cm) and 195 pounds (88 kg) at 17 percent bodyfat. 31 years old. Just for anyone interested in an alternate approach for anyone who might share some of my subjective preferences and train of thought in regards to how they like to train and doesn't mind too much about what is peer reviewed, trendy and/or completely "optimal" but more wants something suited for them and their subjective way of life and doing things also for the enjoyability factor which makes consistency more likely. Something outside the box, but still decently sensible with thought behind it.
If the general outline I described seems utterly insane and idiotic to you, let me know. Or just feel free share your general take on it. Just sharing what I do.
This is a very informative video. I thought I'd have to do elevated pushups but the other options of a reverse grip and close grip will probably be enough for me to grow my upper chest without needed a box of chair or bed. It also feels a little bit safer. Thanks dude. You're the goat.
Can you do a vid consisting of building and improving neck and traps? Always grateful for the content provided
Yeah! I ned to start training neck again... I plan on making a video on this.
Traps too!
Thanks for the suggestion!
this channel is sooooo underrated
That is one of the most defined and beautiful triceps I have seen 😍😍.
Awesome physique man.
Dude that's a huge compliment! Thank you!
Sick bro! Looking like Goku with that weighted vest
That's a hell of a compliment, my friend! Made my day! Thank you.
Thank you mate. Push ups are underrated.
Thanks, Reflection! I agree. Honestly, I think they are one of the best upper body exercises in general. Just a tragedy most people perform them with horrendous form and then dismiss them.
This video is really great and informal
Thanks, Nigel!
This answers literally all my concerns with backed research thanks man, and corrected some of my thoughts and mistakes. Now I can really enjoy my workout routine with out worry 👌
My whole life, I did my reps slow and controlled. I used to get frustrated that mo matter how fast or slow I went, I couldn't break past a certain number of reps but this made me more confident and trusting of the process
Thanks for all the calesthenic educational videos… based on this, would love to see something which focuses on triceps… really my weak area and needs work along with shoulders. Thank you and love all your videos… have learnt a lot from them. Enjoy your day
Great as always Mr. Boges 🔥
slow and controlled pushups give you an out of this world pump
100% agreed!
Truly helpful video as always.
Thank You.
Excellent as usual.
Much appreciate, David!
another great video, kyle. i'm presently not doing any pushups as a separate routine because i'm doing 100 6 count burpees daily. when i feel a change in routine is due, i'll try to remember this information.
Good idea to structure pull ups like that given the daily burpee routine! Sounds awesome, Bruce!
FAbulous tips Man.....I have to get me one of those parallette bars, reverse grip pushups are just what I need i think, as 'bicep' pushups (hands facing behind!) are a currently bit brutal, this would be a nice warm up progression to that. Greetings from across the pond, UK!
@Kboges Thanks so much for linking me to this specific video of yours.
Your method is great. I should try it.
My pleasure!
This is such a good video,thank you man
Thank for sharing this tips brotha..i really need this for my upper chest
1:10 narrow grip and elbows closer for upper chest
Also higher foot position helps too
But to keep head to spine neutral will require raising hand piston off floor
1:30 last variation is reverse grip
Than you!
This is the thing that makes me reluctant to start calisthenics. Many calisthenics athletes I see have lower-dominant chests, making it look almost like fatty tissue.
Even though these push up variations exist, I remain sceptical of their effectiveness for upper chest recruitment
Hmmm it’s a good point, perhaps from doing a lot of dips? I’m not sure why tucking the elbows and elevating the feet wouldn’t increase upper chest activation. That is what you would do to increase the demand on that musculature. Whether it’s enough for you depends on genetics and preference but you could always prioritize that then add in some accessory work.
@@Kboges Dips, that might be it! Got any suggestions for negating some of the lower chest activation?
I like to combine weighted dips and weighted push ups to target the lower and mid chest development.
For the upper chest I use push up bars and elevate my feet slightly.
Thank you for the video bro
That's a great way to do it!
exaclty what I need!
Perfect! Glad you saw this, normal guy!
I’ve been doing slow controlled pushups at about 80% of my max reps with tucked elbows daily. Definitely feel it in my upper chest and a tiny bit in my front delts at then end. Slowly doubled my reps, feeling great and just starting to see visible results with some strength increases too.
100% I love that approach! Well done!
Incline weighted pushups has built my upper chest more than any exercise ever
Same!
Thank you for this greatly needed advice/demo
Glad it helped!
Great video, as always. Thank you. Please keep it up.
Thank you, my friend!
I really hope you can make a specific video on central elbow pain during push ups and dips !
hey man! could you do a "Calisthenics for Aesthetics" video for abbs and obliques?
It's on the list! Thank you for the reminder!
@@Kboges 🙏
You are the best, keep up the grate work.
Thank you, Marios! I appreciate that!
You like having a personal trainer for free.... super-intelligent thank you good job
what a wonderfully informative and concise video.
Thanks, Jesse!
I really needed this thank you very much.
Glad you found it useful! Thanks for watching!
Awesome, I'm going to try these tomorrow
This is amazing information love it 🙌🏽
Thanks, James! I'm glad you enjoyed it!
Been watching this channel since he had10k subs
I can't thank you enough for that, Chance! Much appreciate.